How does nutrition affect sports performance

For optimal performance, athletes must follow a diet that includes a balance of the three macronutrients: carbohydrates, proteins and fats. Because carbohydrates are the body's preferred fuel source, most athletes need a diet rich in healthy carb sources, such as oatmeal, brown rice, whole grain pasta, fruits and vegetables. Proteins are necessary for building and repairing muscle fibers broken down during training.

Healthy lean protein sources include fish, chicken breast, lean beef, eggs and low fat dairy. Fat is the final component of a healthy diet, but should be eaten in moderation. Stick to healthy sources low in saturated fat, such as nuts, almond butter and olive oil. Fitness General Fitness Other Sports. Jessica Bell. National Academy of Sports Medicine.

Performance anxiety is common during combine testing, especially for a test like the yard dash. Which tests at a sports combine evaluate strong someone is? Bench press is one test that assesses strength, however, strength is a component of every drill at a Which sport is the kindest on the knees? Reston Hospital Center.

Sports that don't require impact, like swimming, are easier on the knees. Water is a suitable drink, but sports drinks may be required, especially in endurance events or warm climates. Sports drinks contain some sodium, which helps absorption. Using salt tablets to combat muscle cramps is no longer advised. It is lack of water not sodium that affects the muscle tissue. Persistent muscle cramps might be due to zinc or magnesium deficiencies. This page has been produced in consultation with and approved by:.

Engaging in an individual physical activity to benefit only yourself, away from family or community, may be seen as inappropriate or selfish. Aerobics injuries are usually caused by trauma and overuse, but can be prevented by using the right techniques and equipment.

The size of a standard drink can vary according to the type of alcohol. A common misconception is that anorexia nervosa only affects young women, but it affects males and females of all ages. Antioxidants scavenge free radicals from the body's cells, and prevent or reduce the damage caused by oxidation. Content on this website is provided for information purposes only.

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Skip to main content. Healthy eating. Home Healthy eating. Sporting performance and food. Actions for this page Listen Print. Summary Read the full fact sheet. On this page. Daily training diet requirements The basic training diet should be sufficient to: provide enough energy and nutrients to meet the demands of training and exercise enhance adaptation and recovery between training sessions include a wide variety of foods like wholegrain breads and cereals, vegetables particularly leafy green varieties , fruit, lean meat and low-fat dairy products to enhance long term nutrition habits and behaviours enable the athlete to achieve optimal body weight and body fat levels for performance provide adequate fluids to ensure maximum hydration before, during and after exercise promote the short and long-term health of athletes.

Carbohydrates are essential for fuel and recovery Current recommendations for carbohydrate requirements vary depending on the duration, frequency and intensity of exercise. Eating during exercise During exercise lasting more than 60 minutes, an intake of carbohydrate is required to top up blood glucose levels and delay fatigue.

Eating after exercise Rapid replacement of glycogen is important following exercise. Protein and sporting performance Protein is an important part of a training diet and plays a key role in post-exercise recovery and repair. For example: General public and active people — the daily recommended amount of protein is 0.

Sports people involved in non-endurance events — people who exercise daily for 45—60 minutes should consume between 1. Sports people involved in endurance events and strength events — people who exercise for longer periods more than one hour or who are involved in strength exercise, such as weight lifting, should consume between 1.

While more research is required, other concerns associated with very high-protein diets include: increased cost a potential negative impact on kidney function increased weight if protein choices are also high in fat a lack of other nutritious foods in the diet, such as bread, cereal, fruit and vegetables.